Balancing ADHD Treatment: The Synergy of an Integrative Approach
ADHD often shows up early in life, but for many, it isn’t recognized until later—sometimes in high school, college, or adulthood—when juggling responsibilities, planning ahead, or following through on tasks becomes more difficult.
Common challenges include staying focused, getting organized, managing time, and completing tasks. For some, there’s also a sense of restlessness or impulsivity that makes it hard to slow down or think things through before acting.
In this blog, we’ll explore integrative ways to manage ADHD and build on your strengths.
“While medication can be helpful, it’s not the only option. Many people benefit from strategies that go beyond prescriptions—approaches that support focus, attention, and overall mental health in more holistic ways.”
- Jessica Colas, PMHNP
Supportive Strategies for Managing ADHD—Beyond Medication
There’s no one-size-fits-all approach to ADHD. Many people find that non-medication strategies help improve focus, organization, and emotional regulation—whether used on their own or alongside medication.
-
Omega-3 fatty acids, found in fish oil and some plant-based sources, support brain function. Research suggests they may improve attention and reduce hyperactivity when taken consistently. A daily dose of around 2000 mg is commonly recommended.
-
Exercise increases dopamine and norepinephrine—two neurotransmitters that play a key role in attention and mood. Activities involving balance and coordination—like yoga, martial arts, or dance—can be especially helpful for sharpening focus and building body awareness.
-
A steady, whole-foods-based diet helps regulate energy and support brain health. Emphasize fruits, vegetables, proteins, and healthy fats. Reducing sugar and artificial additives may help minimize energy crashes and attention difficulties.
-
Sleep is essential for focus, memory, and emotional regulation. Create a consistent bedtime, limit screens before sleep, and develop a calming wind-down routine to support better rest.
-
Mindfulness helps with pausing before reacting, staying present, and managing stress. Even a few minutes a day can make a difference. Apps like Headspace or Happier can help build a simple, sustainable practice.
-
Panax ginseng is a natural supplement that may boost cognitive function and reduce mental fatigue. If you’re considering trying it, talk with your provider—especially if you’re taking stimulant medications.
-
Therapeutic coaching offers practical, action-oriented support. It can help with building time management skills, organizing tasks, and following through. Having structured support and accountability can be a powerful tool for daily life.
Helpful Apps to Support ADHD
Technology can play a powerful role in managing ADHD. Here are a few top-rated apps that people with ADHD find especially useful:
🧠 For Focus & Attention: Forest
Stay focused by planting a virtual tree that grows while you avoid distractions. Simple, motivating, and effective for people who struggle with phone use. Download Forest:
📅 For Time Management & Planning: Structured
A visual daily planner that maps your tasks onto a timeline—perfect for those who need to see their day laid out clearly to stay on track. Download Structured:
📌 For Task Management & Organization: Todoist
A clean, intuitive task manager with color coding, recurring tasks, and project folders to keep everything organized and actionable. Download Todoist.
At New York Integrative Psychiatry, we specialize in personalized, integrative ADHD treatment.
If you're looking for support in developing a plan that fits your unique needs, we’re here to help. Schedule a session and take the next step toward feeling more focused, grounded, and empowered.